5 clean and jerks 165/105
10 BJ 36/28
15 Wall Balls
20 Push Ups
25 DU
6 RFT
Her Name was FRAN
21-15-9
Thrusters
Pull -Ups
Part B: Mobility
4 cycle met-con
3min on 90 sec off 4 cycles
AMRAP
10 deads 185/115
5 ring dips (men VIA MU)
10 BJ 24/20
Tabatta Monday
20 sec on 10 sec off
8 rds per movement
wall balls 20/14
Med Ball twist
Med Ball shuttle run (each gym width is 1)
KBS 24/16
My friend the barbell
10 Deads
10 Hang cleans
10 Thrusters
6 RFT
All at 115/85
Fun job!
10-1
Push press 115/85
BJ 24/20
C2B Pull ups
Ladder Up
Part A
9 min AMRAP ladder
rep scheme, 3,6,9,12.... Of
2/1.5 KBS
steps of lunge holding KB (1 means 1)
Goblet squats
Part B
mobility
One for DIONE
21-15-9
deads 225/135
toes to bar
rest exactly 7 min
21-15-9
Back squat (from the ground) 135/95
ring dips
On the two minutes
3 full cleans 240/165
6 strict pull ups
10 rds
AMANDA
Part A: Work up to a heavy snatch
Part B: 9-7-5 MU and Full Snatch 135/95
Hangover Cure
1000M row
200 DU
100 WB
60 Push Ups
50 BJ 28/24
25 Thrusters 95/65
A week of Heroes"Carse"
21-18-15-12-9-6-3
95/65 squat clean
DU
185/105 deads
24/20 BJ
***Begin each round 25 mountain climbers
A week of Heroes "Arnie"
All with a 2/1.5 KB
21 TGU right arm
50 Swings
21 OHS left Arm
50 Swings
21 OHS Right arm
50 Swings
21 TGU left Arm
A week of Heroes 'COE"
10 RDS
10 95/65 Thrusters
10 ring dips
A week of Heroes " Erin"
15 40/25 Db split cleans
21 pull ups
5 RFT
A week of Heroes "Nate"
20 MIn AMRAP
2 MU
4 HDST
8 KBS 2/1.5
A stroke of genius
Start with 10 MU
then
10-1 of:
DB shoulder to overhead 40/25
C2B Pull Ups
Finish with
3 15' rope climbs
2009 Western Regional WOD #1
20 MIN AMRAP
10 WB 20/14
10 BJ 24/20
10 DL 205/135
10 Burpees
CrossFit Total
1 RM Back Squat
1RM Strict Press
1 RM Deadlift
Score = Total Weight
Row and Row some more
1000M row
then
21-15-9 of
burpees
thrusters 95/65